Comparing Nutrients in 1 pound Cooked Ripe Red Tomatoes VS Waffles, gluten-free, frozen, ready-to-heat

Macros Ratio

	Protein	Fat	Carbs
Cooked Ripe Red Tomatoes	18%	5%	77%
Waffles, gluten-free, frozen, ready-to-heat	4%	30%	66%

Macro Nutrients

	Cooked Ripe Red Tomatoes	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Energy	2.8% 81.6kcal	41% 1193kcal	2900kcal per day for Men 19-50 years
Fat	0.51% 0.5g	41.3% 40g	97g per day for Men 19-50 years
Saturated Fat	0.21% 0.068g	11% 3.54g	32g per day for Men 19-50 years
Omega 3	0.57% 0.009g	218% 3.5g	1.6g per day for Men 19-50 years
Omega 6	1.12% 0.19g	42.5% 7.23g	17g per day for Men 19-50 years
Cholesterol	0% 0mg	0% 0mg	290mg per day for Men 19-50 years
Carbohydrate	14% 18g	150% 195g	130g per day for Men 19-50 years
Sugars	15.6% 11.3g	11% 7.85g	72.5g per day for Men 19-50 years	Limit added sugars in the diet to less than 10% of total calories [Guidelines 2020]
Fructose	8.2% 5.94g	3.13% 2.27g	72.5g per day for Men 19-50 years	≤50g/day or ~10% of energy has no deleterious effect on lipid and glucose control and of ≤100g/day does not influence body weight[PMC2991323]
Glucose	% 5.35g	% 1.95g	g per day for Men 19-50 years
Sucrose	% 0g	% 3.6g	g per day for Men 19-50 years
Fiber	8.36% 3.18g	16.7% 6.35g	38g per day for Men 19-50 years
Protein	7.7% 4.3g	22% 12.3g	56g per day for Men 19-50 years

Vitamins

	Cooked Ripe Red Tomatoes	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Vitamin A	12% 109μg	0% 0μg	900μg per day for Men 19-50 years	RAE, retinol activity equivalents
Vitamin B1	13.6% 0.16mg	30.2% 0.36mg	1.2mg per day for Men 19-50 years	Thiamine
Vitamin B2	7.68% 0.1mg	14% 0.18mg	1.3mg per day for Men 19-50 years	Riboflavin
Vitamin B3	15% 2.4mg	51% 8.18mg	16mg per day for Men 19-50 years	Niacin, nicotinic acid, niacinamide
Vitamin B5	11.7% 0.59mg	43.5% 2.18mg	5mg per day for Men 19-50 years	Pantothenic acid
Vitamin B6	27.6% 0.36mg	23.4% 0.3mg	1.3mg per day for Men 19-50 years	Pyridoxine
Vitamin B7	NA	NA	30μg per day for Men 19-50 years	Biotin
Vitamin B9	14.7% 59μg	9.07% 36.3μg	400μg per day for Men 19-50 years	Folates and Folic Acid
Vitamin B12	0% 0μg	507% 12μg	2.4μg per day for Men 19-50 years	Cobalamin
Vitamin C	115% 103mg	0% 0mg	90mg per day for Men 19-50 years	Ascorbic acid
Vitamin D	0% 0IU	0% 0IU	600IU per day for Men 19-50 years	Calciferol, cholecalciferol, ergocalciferol
Vitamin E	17% 2.54mg	29% 4.35mg	15mg per day for Men 19-50 years	Tocopherols and Tocotrienols
Vitamin K	10.6% 12.7μg	42% 50.3μg	120μg per day for Men 19-50 years	Phytomenadione or phylloquinone

Minerals

	Cooked Ripe Red Tomatoes	Waffles, gluten-free, frozen, ready-to-heat	Recommended Dietary Allowance
Calcium	5% 50mg	18% 181mg	1000mg per day for Men 19-50 years
Copper	37.8% 0.34mg	45% 0.4mg	0.9mg per day for Men 19-50 years
Fluoride	NA	NA	4000μg per day for Men 19-50 years	Fluoride is a mineral that helps prevent tooth decay and helps keep your bones strong. [RDA]
Iron	38.6% 3.1mg	35.7% 2.86mg	8mg per day for Men 19-50 years
Magnesium	9.7% 41mg	33.5% 141mg	420mg per day for Men 19-50 years
Manganese	20.7% 0.48mg	154% 3.54mg	2.3mg per day for Men 19-50 years
Molybdenum	NA	NA	45μg per day for Men 19-50 years	Molybdenum is an essential trace element that is naturally present in many foods [RDA]
Phosphorus	18% 127mg	233% 1628mg	700mg per day for Men 19-50 years
Potassium	29% 989mg	16.5% 562mg	3400mg per day for Men 19-50 years
Selenium	4.12% 2.27μg	3.3% 1.8μg	55μg per day for Men 19-50 years
Sodium	3.33% 50mg	153% 2291mg	1500mg per day for Men 19-50 years
Zinc	5.77% 0.64mg	20.6% 2.27mg	11mg per day for Men 19-50 years
Water	11.6% 428g	5.3% 197g	3700g per day for Men 19-50 years

Lets compare vitamin content per 1 pound of Cooked Ripe Red Tomatoes vs Waffles, gluten-free, frozen, ready-to-heat:

• Cooked Ripe Red Tomatoes have more Vitamin A, 1.6 times more Vitamin B9 and more Vitamin C than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain 2.2 times more Vitamin B1, 1.8 times more Vitamin B2, 3.4 times more Vitamin B3, 3.7 times more Vitamin B5, more Vitamin B12, 1.7 times more Vitamin E and 4 times more Vitamin K than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Vitamin B6 per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Vitamin D in 1 lb.

Comparing minerals per 1 pound for Cooked Ripe Red Tomatoes vs Waffles, gluten-free, frozen, ready-to-heat:

• Cooked Ripe Red Tomatoes have 1.8 times more Potassium and 2.2 times more Water than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain 3.6 times more Calcium, 3.4 times more Magnesium, 7.4 times more Manganese, 12.8 times more Phosphorus, 45.9 times more Sodium and 3.6 times more Zinc than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes and Waffles, gluten-free, frozen, ready-to-heat have similar amounts of Copper and Iron per 1 lb.
• Both Cooked Ripe Red Tomatoes as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Selenium in 1 lb.

Comparison of macro-nutrients per 1 pound:

• Cooked Ripe Red Tomatoes have 1.4 times more Sugars and 2.6 times more Fructose than Waffles, gluten-free, frozen, ready-to-heat.
• While Waffles, gluten-free, frozen, ready-to-heat contain 14.6 times more Energy, 80.4 times more Fat, 52.1 times more Saturated Fat, 385 times more Omega 3, 38 times more Omega 6, 10.7 times more Carbohydrate, 2 times more Fiber and 2.9 times more Protein than Cooked Ripe Red Tomatoes.
• Both Cooked Ripe Red Tomatoes as well as Waffles, gluten-free, frozen, ready-to-heat have insufficient amounts of Cholesterol, Glucose and Sucrose in 1 lb.